Anti-estrogen Diet For Men: What To Eat And Avoid

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Medical News TodaySubscribeCan some foods reduce estrogen in men?

Medically reviewed by Roger Bielinski, MD FACS — Written by Erika Klein — Updated on November 28, 2024

High estrogen in males
Can men reduce estrogen?
Foods to eat
Foods to avoid
Other methods
FAQs
Summary

Estrogen and testosterone are hormones that occur naturally in male and female bodies. Some research suggests that certain foods can influence the levels of these hormones.

Hormones are the body’s chemical messengers. They play essential roles in libido, mood, health, fertility, and many other functions.

Some people think of estrogen as a “female sex hormone,” but male and female bodies produce it. High estrogen levels link with some health problems in males.

This article examines foods that may raise or lower estrogen levels in the body and explores the evidence behind these claims.

A note about sex and gender

Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Learn more.

High estrogen in males

Person preparing a wrap — Harald Walker/Stocksy

Estrogen is the main female sex hormone, while testosterone is the main male sex hormone. Males also have estrogen, but in smaller amounts, and females have smaller amounts of testosterone.

Estrogen plays a key role in male sexual health. It helps modulate sex drive, erectile function, and sperm production. It also helps keep the bones healthy.

However, too much estrogen in males may cause problems. Symptoms of high estrogen in males include:

breast enlargement, known as gynecomastia
difficulty with erections
infertility

According to research, low testosterone and high estrogen can both increase erectile dysfunction independently of one another.

The balance between estrogen and testosterone is important for overall health. Too much or little of either hormone can cause health concerns.

Low testosterone levels, or hypogonadism, are a common age-related health concern among males. Its symptoms include a reduced sex drive, erection problems, and a low sperm count.

Some people worry that too much estrogen is the cause of low testosterone, but this is a myth. Estrogen and testosterone do not oppose each other.

Learn more about estrogen.

Can males reduce their estrogen levels?

Many websites and natural health gurus claim that certain diets can lower estrogen levels, but little research has been done on these claims.

Some studies have suggested that specific foods may raise or lower estrogen levels. However, it is unclear whether these foods can address the health effects of high estrogen.

Speak with a doctor before making dietary changes to reduce estrogen. The most healthful diet varies from person to person.

Foods that may lower estrogen

Some research suggests that certain foods may reduce the level of estrogen in females. However, this research can be of low quality, only focuses on females, or involves animals rather than humans, and more research is necessary.

The following foods may lower levels of estrogen:

Soy products

Products made from soy are uniquely rich in compounds called phytoestrogens. These chemicals have a similar chemical structure to estrogen and may have estrogen-like effects in the body.

Soy products include edamame and some meat substitutes.

Some studies report that soy products can increase estrogen levels in the body, while others suggest they have the opposite effect. Paradoxically, both are true.

Soy contains isoflavones (a type of phytoestrogen), which doctors consider selective estrogen receptor modulators. This means they can cause various effects — they may have a pro-estrogen, anti-estrogen, or neutral effect when binding to estrogen receptors.

This means that different types of isoflavones may increase or decrease estrogen levels in the human body.

These variations can make it difficult to draw broad conclusions about the health impacts of foods that contain phytoestrogens.

While soy has many health benefits, more research is necessary on the effects of soy and phytoestrogens in humans.

Cruciferous vegetables

Cruciferous vegetables contain indole-3-carbinol, a chemical that may have anti-estrogen effects. This means that they could reduce estrogen levels in men.

However, research has not directly shown that eating cruciferous vegetables reduces estrogen levels in the human body.

This group of vegetables includes:

cauliflower
bok choy
broccoli
Brussels sprouts

Studies indicate that eating cruciferous vegetables may lower the risk of prostate cancer.

Curcumin and turmeric

Turmeric contains a chemical called curcumin.

A 2020 study indicated that curcumin may reduce estrogen levels and have antitumor properties. However, more research is necessary on the effects of curcumin on human health.

Foods to avoid

According to some research, the following foods may increase people’s estrogen levels:

Dairy and meat

All animal products can contain traces of estrogen because even male animals produce the hormone. Cow milk may also contain phytoestrogens.

Some research links eating red and processed meat with increased breast cancer risk in females. A possible reason is estrogen buildup from high estrogen levels in meat. There is no research to show similar effects in males.

More research is necessary on meat, dairy, and estrogen levels.

Alcohol

Research suggests that chronic alcohol misuse can lead to low testosterone and increased estrogen. Both of these hormonal states can contribute to erectile dysfunction.

Alcohol may also heighten some effects of low testosterone. For example, alcohol is high in calories and can lead to weight gain.

Learn more about alcohol and testosterone.

Grains

Some grains contain a fungus called zearalenone that may disrupt the estrogen balance due to its similarity to estrogens that occur naturally in the body.

Studies have mainly focused on the effects of zearalenone in animals and molecular pathways. Some scientists suggest that it could have similar effects in humans, though there is no evidence that the fungus harms human health.

Grains like barley, wheat, rice, and maize are part of a healthy diet.

Legumes

Legumes like lentils, peanuts, and chickpeas have many health benefits. They contain relatively high amounts of protein, making them a popular meat alternative.

Legumes also contain phytoestrogens, particularly in the form of isoflavones.

Notably, some isoflavones, particularly in soy, may lower estrogen levels. The type and amount of isoflavones likely change their impact on estrogen levels, suggesting the need for further research in this area.

Legumes also may support heart health and reduce the risk of metabolic syndrome. Rather than removing them from the diet, consider eating small servings a few times weekly.

Other ways to reduce estrogen levels

If someone has concerns about their levels of testosterone or estrogen, it is best to discuss this with a doctor before attempting to change these hormone levels at home.

Some people benefit from hormone injections. Testosterone therapy may be helpful, but more research is necessary on the risks for older males.

Some research has looked into natural ways to reduce estrogen. Several studies suggest that exercise may lower estrogen levels in some females.

Certain human-made products contain chemical compounds called xenoestrogens, which imitate estrogen in the body.

Some cell research suggests that exposure to these chemicals may increase the risk of cancer and endocrine disorders, though more research is necessary in humans.

Many plastics contain xenoestrogens. To lower their exposure to these chemicals, people may prefer to avoid plastic products, including bottles and food storage containers, when possible.

Males with concerns about the effects of high estrogen also may benefit from making healthful lifestyle changes, such as:

reducing the number of calories in their diet
getting more sleep
exercising regularly

Frequently asked questions

How do males lower estrogen?

Certain medications can help lower estrogen in males. Speak with a doctor for treatment advice.

What suppresses estrogen in men?

Aromatase inhibitors (AI) can help suppress estrogen in men.

What are the top 5 estrogen foods to avoid?

Foods to avoid increasing estrogen include dairy and meat, alcohol, grains, and legumes.

Summary

Estrogen is an important hormone in males, but high levels can cause certain health problems.

Some foods can affect a person’s hormone levels, but there is relatively little quality research into the effects of various diets on hormone levels.

If a person has concerns about age-related changes or suspects a hormone imbalance, a doctor can test for various causes and provide personalized diet and lifestyle recommendations.

Endocrinology
Men's Health
Nutrition / Diet

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Medically reviewed by Roger Bielinski, MD FACS — Written by Erika Klein — Updated on November 28, 2024

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